Okay, so you've decided to get moving, great!
How do you start?
What should you do first?
Below are some suggestions to help you make physical activity part of your daily routine. Still not sure? Contact one of the experts at the Physical Activity Line.
Choose An Activity You Enjoy
Physical activity doesn't have to involve classes or expensive equipment. From walking and jogging to gardening and housework – there are many ways to fit physical activity into your daily routine. However with such a variety of fun physical activities, you may have difficulty deciding what to try. The most important thing is to choose fun activities that you enjoy.
However, if you still find it difficult to get motivated, consider participating in an organized class or activity. Remember, you can rent or borrow equipment when trying a new activity.
Here are some great low and moderate impact options:
| Low Impact Activities | Moderate Impact Activities |
|---|---|
| Walking | Aerobic exercise classes |
| Golf | Strengthening and circuit classes |
| T'ai Chi | Running and Jogging |
| Ballroom, square or line dancing | Hiking |
| Gentle stretch and strengthening classes | Cycling |
| Swimming | Tennis, Racquetball and Squash |
| Aqua fitness classes | Rowing |
| Bowling | Canoeing and Kayaking |
| Yoga and Pilates | Basketball |
| Badminton | Volleyball |
| Gardening | Orienteering |
| Instructional books and DVD's | Cross-Country and Downhill Skiing |
Tips to Get You Started
Whether you prefer solitary hikes or high-energy classes, here are some tips to help get
you started:
Wear appropriate clothing and footwear:
- Wear comfortable, breathable clothing
- Dress in layers to warm up or cool down more comfortably
- Choose footwear with good cushioning and support
- Ensure shoes fit properly to avoid blisters and chafing
- Replace walking and running shoes every 700 to 800 kilometres
Choose the right facility. Many facilities offer:
- A variety of fitness programs
- 24 hour, early morning or late night access
- Childminding services
- Special rates for seniors and families
- Drop-in and pre-registered classes
Use the right equipment:
- Make sure racquets, bicycle frames and other equipment are sized correctly
- Wear safety gear, such as helmets, approved by the Canadian Standards Association
- Bring a reusable water bottle and stay hydrated
Stay Safe
- Make sure equipment is checked and maintained before use
- At night, walk or run with a partner, stick to well lit areas and wear reflective clothing
- Follow established, well populated roads and paths and tell someone where you are going
Resources:
The Physical Activity Line (PAL) is a free phone line and online resource to active, healthy living. The PAL is your source for trusted physical activity information and professional guidance to help you become more physically active.Toll Free Number: 1-877-725-1149
Lower Mainland: 604-241-2266
Want to find out what how much physical activity is recommended to achieve health benefits or which types of activity you and your family should participate in? The Canadian Physical Activity Guidelines provide specific recommendations for children, youth, adults and older adults on how to get moving and stay active.
